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Beginners 5 x 5 Workout

This routine is for individuals new to the lifting game or veterans who have never done a 5 x 5 scheme.

The 5 x 5 protocol has been around for ages and was a prime method of lifting for the old time bodybuilders and powerlifters. The 5 x 5 is exactly what it sounds like – five sets of five reps on each exercise.

Many of the all-time greats like Reg Park, Steve Reeves, John Grimek and Bill Pearl used a 5 x 5 system at one time in their careers. It has stood the test of time because it works, provided of course that you work to.

The most important thing is strength and the way to build that is by using major compound exercises that work the major muscle groups. Add to that proper nutrition with reasonable rest between workouts and you have a recipe that practically guarantees success. The 5 x 5 builds that kind of strength.

Power Cleans
Overhead Press
Bench Press or Dips
Squats or Deadlifts

Notes: Train 2-3 days per week and add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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